Micronutrients & recovery
Free leucine supplementation (6g/day split into 3g pre- and post-exercise) does not improve muscle recovery or reduce markers of muscle damage following resistance exercise in untrained young adults consuming adequate dietary protein.
If you are a young, untrained individual eating enough protein (over 1.2g per kg of body weight daily), taking 6 grams of leucine around your workout will not help you recover faster, reduce soreness, or build muscle compared to just eating your normal diet. Save your money on leucine supplements; focus on getting enough total protein and completing your resistance training.
Results indicate that a 6g daily dose of free leucine supplementation does not improve muscle recovery following lower-limb RE in untrained young adults.
Why this rating
Randomized, double-blinded, crossover design with a small but adequate sample size for the effect size.
Source
Leucine Supplementation Does Not Improve Muscle Recovery from Resistance Exercise in Young Adults: A Randomized, Double-Blinded, Crossover Study
Jeferson Lucas Jacinto et al. · International journal of exercise science · 2021
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